Tangy & Smoky Chickpea Sloppy Joes Recipe for Messy Fun

Comfort food takes an unexpected turn with these hearty chickpea sloppy joes that reimagine classic diner fare.

Meaty legumes dance with zesty spices in a sauce that coats every delicious bite.

Classic recipes often feel predictable, but this version brings excitement to your plate.

Robust flavors merge seamlessly, creating a plant-based meal that satisfies even dedicated meat lovers.

Quick and simple ingredients transform an ordinary dinner into something extraordinary.

Each forkful promises a tantalizing blend of sweet, savory, and slightly smoky notes.

You’ll want to dive right into this delightful culinary adventure that proves vegetables can be seriously delicious.

Chickpea Sloppy Joes FAQ Collection

• Are chickpeas a good protein source?

Yes, chickpeas are an excellent plant-based protein packed with about 15 grams of protein per cup, making them a nutritious alternative to meat in dishes like sloppy joes.

• Can I use canned or dried chickpeas for this recipe?

Canned chickpeas work best for this recipe as they’re pre-cooked and save time. If using dried chickpeas, you’ll need to soak and cook them thoroughly before mashing.

• How can I make this recipe gluten-free?

Use gluten-free buns or serve over rice. Also, ensure your soy sauce is gluten-free by choosing tamari or a certified gluten-free brand.

• Is this recipe suitable for meal prep?

Absolutely! The chickpea sloppy joe mixture can be stored in the refrigerator for 4-5 days, making it perfect for quick lunches or dinners throughout the week.

Chickpea Sloppy Joes That Even Meat Lovers Enjoy

• Whips up delicious vegetarian sloppy joes in just 20 minutes, perfect for busy weeknight dinners.
• Requires minimal cooking skills with simple steps anyone can follow, making it ideal for beginner cooks seeking a hassle-free meal.
• Replaces traditional meat-based sloppy joes with protein-rich chickpeas, offering a healthier and more sustainable option that doesn't compromise on flavor or satisfaction.
• Allows endless topping variations and can be easily adapted to suit different dietary preferences, making it a versatile dish for family meals or casual gatherings.

Building the Best Chickpea Sloppy Joes Starts Here

• Onion, Bell Pepper: Provide a flavorful and aromatic foundation for the sloppy joe mixture, adding depth and sweetness to the dish. Fresh, crisp vegetables work best.
• Garlic: Adds a pungent and robust flavor that enhances the overall taste profile of the recipe.

• Chickpeas: Serve as the main protein source, creating a hearty and nutritious vegetarian alternative to traditional meat sloppy joes. Canned or freshly cooked chickpeas are ideal.

• Tomato Sauce, Tomato Paste, Ketchup: Create a rich, tangy base for the sloppy joe sauce. Opt for high-quality, low-sodium options for better control of salt content.
• Maple Syrup: Adds a subtle sweetness and helps balance the acidic tomato flavors.
• Soy Sauce: Provides umami depth and saltiness to the dish.
• Apple Cider Vinegar: Brings a tangy brightness that cuts through the richness of the sauce.
• Smoked Paprika, Chili Powder: Offer warm, smoky, and slightly spicy notes to the sloppy joe mixture.
• Salt, Pepper: Essential for final flavor seasoning and balancing the overall taste.

• Buns: Soft, toasted burger buns serve as the base for serving the chickpea sloppy joe mixture.

How to Cook Chickpea Sloppy Joes That Satisfy

Step 1: Sizzle Vegetables

Heat olive oil in a skillet over medium heat. Add onions and bell peppers, cooking until they become soft and slightly translucent.

• Chopped onions
• Chopped bell peppers

Cooking time: 5-7 minutes

Step 2: Awaken Garlic Flavors

Toss minced garlic into the skillet and cook for an additional minute, releasing its aromatic essence.

Step 3: Crush Chickpeas

Add chickpeas to the skillet and gently mash them with a fork or potato masher, creating a delightful mixture with some delicious chunks for interesting texture.

Step 4: Build Flavor Layers

• Tomato sauce
• Ketchup
• Tomato paste
• Maple syrup
• Soy sauce
• Apple cider vinegar
• Smoked paprika
• Chili powder

Mix until all ingredients are well incorporated.

Step 5: Simmer and Develop Richness

Let the mixture simmer, stirring occasionally, until the sauce thickens and flavors merge beautifully. Season with salt and pepper to match your taste preferences.

Cooking time: 8-10 minutes

Step 6: Serve and Enjoy

Spoon the saucy chickpea mixture onto toasted buns. Customize with your favorite toppings and serve warm for a mouthwatering meal.

Tips to Improve Every Batch of Chickpea Sloppy Joes

• Boost Texture Strategy: Leave some chickpea chunks when mashing to create a more satisfying, meaty-like consistency that mimics traditional sloppy joes.
• Customize Flavor Boost: Experiment with different sweeteners like honey or brown sugar instead of maple syrup to adjust the sauce's sweetness profile.
• Quick Meal Prep Hack: Make the chickpea mixture ahead of time and store in the refrigerator for up to 3 days, allowing flavors to develop even more intensely.
• Diet-Friendly Swap: Use gluten-free buns or lettuce wraps to make this recipe suitable for gluten-sensitive individuals or low-carb dieters.
• Spice Level Control: Adjust chili powder quantity to personalize heat intensity, adding more for extra kick or reducing for milder palates.

Save Chickpea Sloppy Joes Without Sacrificing Taste

• Store leftovers in an airtight container for up to 4 days in the refrigerator. Cool the mixture completely before sealing to prevent bacterial growth.
• Warm individual portions in the microwave for 1-2 minutes, stirring halfway through to ensure even heating. Add a splash of water if the mixture seems dry.
• Gently reheat in a skillet over medium-low heat, stirring frequently to prevent burning. Splash a little water or extra tomato sauce to restore moisture and prevent sticking.
• Freeze the chickpea mixture in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating and serve on fresh buns for a quick meal.

Great Matches for Chickpea Sloppy Joes at the Table

• Crisp coleslaw adds tangy crunch and balances the rich, saucy chickpea mixture with its cool, refreshing texture.
• Craft amber ale enhances the smoky paprika and delivers a robust malt profile that stands up to the bold sloppy joe flavors.
• Sweet potato fries provide caramelized edges and natural sweetness that beautifully matches the maple syrup in the sloppy joe sauce.
• Zesty pickle spears cut through the hearty protein, offering a bright, acidic counterpoint to the dense chickpea blend.

Fun Ways to Change Up Chickpea Sloppy Joes

• Protein Power-Up: Replace chickpeas with crumbled tofu or lentils for different protein sources and textures.
• Gluten-Free Option: Use gluten-free buns or serve the sloppy joe mixture over cauliflower rice for a low-carb alternative.
• Spicy Southwest Version: Add diced jalapeños, swap chili powder for chipotle powder, and mix in corn kernels for a zesty southwestern flavor profile.
• Mediterranean Remix: Incorporate chopped kalamata olives, replace maple syrup with honey, and sprinkle crumbled feta cheese on top for a Mediterranean-inspired variation.

Chickpea Sloppy Joes Recipe

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4.5 from 35 reviews

• Total Time: 25 minutes
• Yield: 4 1x

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Description

Hearty chickpea sloppy joes bring bold southwestern comfort to weeknight dinners with minimal effort. Protein-packed legumes mingle with zesty spices, creating a satisfying plant-based meal you’ll crave again and again.

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Ingredients

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Main Ingredients:

• 1 can (15 ounces / 425 grams) chickpeas, drained and rinsed
• ½ cup tomato sauce
• 4 hamburger buns, toasted

Vegetables and Aromatics:

• 1 tablespoon olive oil
• 1 small yellow onion, finely chopped
• 1 small red bell pepper, diced
• 2 cloves garlic, minced

Seasonings and Condiments:

• 2 tablespoons ketchup
• 1 tablespoon tomato paste
• 1 tablespoon maple syrup (or brown sugar)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon apple cider vinegar
• ½ teaspoon smoked paprika
• ¼ teaspoon chili powder
• Salt and black pepper, to taste

Optional Toppings:

• Sliced pickles
• Coleslaw
• Red onion
• Vegan cheese

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Instructions

1. Warm a skillet with olive oil over medium flame, then sauté chopped onions and bell peppers until they become translucent and tender, approximately 5-6 minutes.
2. Introduce minced garlic to the vegetable mixture and allow it to release its aromatic essence for roughly 60 seconds.
3. Gently crush the chickpeas using a fork or potato masher, maintaining some textural chunks for a rustic consistency.
4. Pour in tomato sauce, ketchup, tomato paste, maple syrup, soy sauce, apple cider vinegar, smoked paprika, and chili powder, thoroughly incorporating all ingredients to create a robust sauce.
5. Reduce heat and let the mixture gently simmer, stirring periodically, enabling the sauce to thicken and ingredients to harmonize their flavors, approximately 8-10 minutes.
6. Taste and adjust seasoning with salt and pepper to ensure a perfectly balanced profile.
7. Generously ladle the spiced chickpea mixture onto toasted buns, allowing the warm filling to cascade slightly over the edges.
8. Customize with preferred garnishes and serve immediately while the sloppy joes are piping hot.

Notes

• Swap out potato masher for food processor to achieve desired chickpea texture quickly and evenly without manual mashing effort.
• Choose whole wheat or gluten-free buns to accommodate different dietary preferences and nutritional needs.
• Adjust spice levels by increasing or decreasing chili powder for mild or extra-hot sloppy joe experience.
• Add extra protein by incorporating crumbled tempeh or plant-based ground meat alternative for more substantial vegetarian version.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner, Snacks
• Method: Sautéing
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 450
• Sugar: 2 g
• Sodium: 150 mg
• Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 19 g
• Trans Fat: 0 g
• Carbohydrates: 58 g
• Fiber: 7 g
• Protein: 12 g
• Cholesterol: 0 mg